Pick a routine. Stop deciding at the door.
Three days a week to six, six weeks to twelve. Every session is written out below — and inside Creed each slot is filled from what your gym actually has, so you never arrive to find the rack taken and no plan for it.
- Stay lean1
- Stay consistent3
- Build size2
- Get stronger1
- Get conditioned1
Summer Body 2026
12wkTwelve weeks. Lift heavy, stay lean.
12 weeks · 6 days a week · intermediate
6 sessions written · 26 movement patterns
Your First Eight Weeks
8wkNever trained before. Start here.
8 weeks · 3 days a week · beginner
3 sessions written · 14 movement patterns
Push Pull Legs
10wkSix days. The classic size builder.
10 weeks · 6 days a week · advanced
6 sessions written · 29 movement patterns
Strong By Autumn
12wkSquat, bench, deadlift. Add weight.
12 weeks · 4 days a week · advanced
4 sessions written · 18 movement patterns
The Bro Split
8wkOne muscle a day. Five days.
8 weeks · 5 days a week · intermediate
5 sessions written · 27 movement patterns
The Minimum
8wkThree hours a week. That is all.
8 weeks · 3 days a week · intermediate
3 sessions written · 17 movement patterns
Lean And Conditioned
8wkStrong enough, and not out of breath.
8 weeks · 5 days a week · advanced
5 sessions written · 20 movement patterns
Home And Hotel
6wkNo gym. No excuses left.
6 weeks · 4 days a week · beginner
4 sessions written · 12 movement patterns